May 19, 2016
7 Men braved the rain for a fun filled morning of increasing their VO2Max with huge efforts.
Warm up: Straight to back park to get started.
The Challenge
10 Pull-ups
20 Merkings
20 Staggered Step-Jump Squats
10 Imaginary Rows
What’s your number? Places set with Big Hill sprint and Markers placed on sidewalk based on placings. Jog down the hill.
3x Hill Sprint to your cone (or atleast slightly better than 5k pace). Back up each set by 5 lunges.
Back to the Park for Repeat-o of above.
Next Fun: Tip-the-cone
Red team matches off against Yellow team, 6 cones each. Teams have to stand their cones up anywhere in the parking lot they can, but the other team can knock it over in the process of doing one burpee.
Reflection: Matthew 5: 14-17
“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. Let your light shine before others, so that they may see your good works and give glory to your father who is in heaven.”
Whatever you can do, do it to your full potential and with zest. Let others see you. Maybe you’ll know they are watching, but most often you will not. But He knows, and knows how to use your actions to make a difference in motivating others. This is where your faith comes in. Faith to know that if you give your all into what you are able to do, God will use it. “Sometimes the life you live is the only bible some people ever see”.
Mole Skin:
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First 5 minutes of rain is terrible, not going to lie to you. But I’ve spent the rest of my morning smiling about the best workout I’ve had in weeks!! Lots of laughs and fun today at SVU
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Honestly, Q idea for “Stagger Step-Jump Squats” seemed like a good idea, but I actually had never tested 20 before. That really hurt
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If the Q hands you a plactic cone & says to better your 5k pace up a big hill and count off order of finish, it’s a good idea to sand-bag.
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Big efforts on hill sprinting by Dandelion and Gecko
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Clark absolutely shreds the last hill sprint
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Tip-the-Cone: essentially 7 guys running around in the rain having fun.
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For a game that didn’t exist before 6:10am this morning, it’s AMAZING how fast strategies started forming. There are some fast thinking smart guys in our PAX
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Today’s workout is proof anyone can Q, and all workouts are scalable
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Sure I missed a lot of the chatter as I was gasping for air most of the morning. Sound off below on anything you remember
Respectfully Submitted,
Light Bulb